Ab Revolution - No More Crunches No More Back Pain : Stop Back Pain from Hyperlordosis. Healthier Core and Spine Training.

Table of Contents

Part I – Using The Ab Revolution to Stop Back Pain From Hyperlordosis

Part II – Using The Ab Revolution for Better Core and Whole Body Strengthening and Stretching

Part III – Understanding Abs and The Ab Revolution

Introduction

Dedication

Dear 4th Edition Readers

Table of Contents

Foreword by Andrew Seigel, Third Degree Black Belt

What Is The Ab Revolution™?

Part I Using the Ab Revolution™ for Back Pain Control

Key Points Part I

What Kind of Back Pain Can The Ab Revolution Help?

Does The Ab Revolution Hurt?

How Do I Know If I Am Doing It Right?

What Does Hyperlordosis / Swayback Look Like?

A Few Ways to Fix Hyperlordosis and Learn Neutral Spine

Visualize How Abs Work to Reduce Lower Back Pain

Ab Exercises And Core Strengthening Don't Automatically Change Posture, Lumbar Angle, or Lower Back Pain

Prevent Back Pain From Hyperlordosis, Walking and Running

Prevent Back Pain In Heeled Shoes, and "Tip-Toe"

How to Prevent Lower Back Pain When Reaching Overhead

How to Prevent Lower Back Pain When Carrying Loads in Front

Prevent Lower Back Pain from Hyperlordosis During Pregnancy

Prevent Lower Back Pain When Carrying Loads On Your Back

Shoulder Bags And Babies Carried On The Hip

Prevent Back Pain From Hyperlordosis, Swimming and SCUBA

How To Stop Back Pain From Hyperlordosis From Golf

When Your Lower Back Hurts to Lie Flat Without A Pillow

A Little About Disc Injury and Flexion

Disc Injury and Hyperlordosis

Can Someone With Herniated Discs, Osteoporosis, Upper Crossed Syndrome, Hernia Use The Ab Revolution?

Stop Back Pain When Sitting - Not Rounded, Not Arched

Get Up from Sitting

Reference Sheet For Healthy Bending, Reaching, and Lifting

Part II Ab Revolution™ Exercises for Healthier, More Effective, Core and Whole Body Strengthening and Stretching

Key Points Part II

What Is Different About Ab Revolution Exercises?

How to Use Ab Revolution for Squats

How to Use Ab Revolution When Lifting Overhead

Putting Squat and Lift Together in One Continuous Exercise

Using Ab Revolution To Fix Triceps Curls

Using Ab Revolution To Fix Lunges

Special Ab Revolution Exercise – Isometric Abs

Why Isn't It Necessary To Keep Knees Bent?

Ab Revolution Neutral Spine Planks

Ab Revolution Planks Lifting Arms and Legs

Ab Revolution Pushups With Neutral Spine

Ab Revolution Plank Rows

Ab Revolution High Planks With Neutral Spine - Handstand

High Plank or Wall Handstand With Rows

Walking And Jumping Pushups (Spiders)

The Flag

Using Oblique Abs to Control Spine—Side Arm Planks

Benefit to Wrists

More Challenging Moves for Oblique Abdominal Muscles

Use Abs, Not Hands, to Reposition the Spine For Leg Lifts

Back Leg Lifts

Using Ab Revolution for Chin-ups and Pull-ups

Using Ab Revolution for Pull-Downs

Using Ab Revolution for Handstands and Headstands

Ab Revolution Bands and Cables

Ab Revolution Bands and Cables for Oblique Training

Ab Revolution Bands and Cables for Training Throwing and Other Overhead Arm Activities for Sports

Medicine Ball, Kettlebell, India Club, And Heavy Objects

Knife and Other Target Throwing

Ab Revolution Neutral Spine For Archery and Target Sports

Ab Revolution Using an Exercise Ball

Ab Revolution Abdominal Twists

Ab Revolution for Punching

Ab Revolution Punching Using Bands Or Cables

Using Abdominal Muscles For Pushing

Ab Revolution for Kicking

Ab Revolution Using Bands to Train Kicking

Back Extension Without Compressive Hyperlordosis

Supported Extension For Headstands and Handstands

Ab Revolution For Stretching The Spine

Using Ab Revolution For Balancing Stretches Like Tree Pose

Ab Revolution For Stretching Arms Overhead

Ab Revolution For Stretching Quadriceps and Anterior Hip

Real Athletes Need Neutral Spine

Part III –Understanding Abs and The Ab Revolution

What Exactly Do Abs Do?

What Do Gluteal Muscles Do?

Using Abs Doesn’t Mean Sucking In or Making Them Tight

Why Do People With Hyperlordotic Back Pain Often Feel They Need To Bend Forward To Feel Better?

Is Hyperlordosis Natural?

Ab Revolution Exercises Work Your Abs the Way You Need For Real Life - Functional Exercise

Problems of Hyperlordosis During Exercise

When Does Hyperlordosis Occur?

Difference Between Lordosis, Hyperlordosis, and Swayback?

What About Ab Rocking Devices?

What About Ab Machines?

What About Ab Isolators?

What About Electronic Ab Zapper Belts?

What About Miracle Liquids and Fat Burners?

What About Neoprene Waist Bands?

How Do You Flatten Your Abdomen?

How Do You Get “Washboard Abs?”

How Many, How Often?

“Ab-Only” Exercises Are Not Functional

What About "The Ab Study?"

What’s Wrong with Crunches?

What Are All the Muscles Called?

Will Ab Revolution Exercises Hurt The Neck Or Back?

Should You Work Your Abs Every Day or Every Other Day?

Is The Ab Revolution Researched As Effective?

Why Is This Method Called a Revolution?

What Instructors and Trainers Say About The Ab Revolution

What Black Belt Martial Artists Say About The Ab Revolution

What Medical Doctors Say About The Ab Revolution

More Resources

Credits

About the Author